A Glycemic Diet Plan basically ranks foods based on their Glycemic Index or GI, which runs from 0 to 100 and uses glucose present within the food to generate its value. The effect foods have on a person's blood sugar levels are then compared; you can calculate whether a food raises blood sugar levels or maintains them. Foods with lower Glycemic Indexes are of particular value if the patient is diabetic and needs to control sugar levels.
Benefits
According to the site WeightLossForAll.com, foods with low Glycemic Index release energy more slowly, which regulates blood sugar levels and leaves the person feeling full and energized for longer. Conversely, diets which contain fast foods or processed foods with higher Glycemic Indexes can spike blood sugar levels, leading to energy drop and a feeling of hunger shortly after the meal is consumed. The major benefit of following a low-GI diet is that it allows you to eat carbohydrates, rich in fiber and nutrients, as well as those fats that are healthy, such as those containing omega-3 fatty acids. This differs from plans such as the Atkins or South Beach diets, which ban certain food categories.
Popular Low-GI Diet Foods
Because the GI Diet allows you to eat foods from all categories, dieters on this plan can enjoy almost all their favorites. According to nutritionist Ann Collins, it's important to stock up on your favorite low-GI foods so you are not tempted to snack on alternatives. Foods to have on hand include any whole grain or stone-ground bread or 100 percent whole-wheat bread, oats, basmati rice, most types of pasta, couscous, canned or dried beans, lentils, frozen berries, canned fish in water, all fresh fruit, and all fresh vegetables.
Low-GI Meal Suggestions
Nutritionist and GI follower Rachael Anne Hill says easy-to-put-together meals ensure that you stick to your diet. A typical GI breakfast meal would include oats or all bran cereal or a slice of whole grain toast with low-fat fruit yogurt or oily fish. Lunch could include open sandwiches on rye or whole grain bread, cracked wheat pasta or noodles, baked beans, naturally low-fat cheeses such as ricotta, salad with beans and nuts, fresh fruit and lean meat such as fish and chicken. Dinner could be home-cooked meals with vegetables, lentils, lean meats, and pasta or basmati rice.
Low-GI Diet Plans in Restaurants
Eating out often makes it difficult to follow a plan or a schedule. Rachael Anne Hill offers the following suggestion. When dining out, keep the GI of a meal low by avoiding foods with a high Glycemic Index such as potatoes, white breads, sugary drinks and rich desserts. Opt for vegetables, salads, protein-based meals such as lean meat and pulse vegetables, and fruit-based desserts. Watch out for saturated fat content by avoiding high-fat foods such as mayonnaise and butter-based dips; select fatty fish and avocado-based dips instead.
Tips for reducing GI of your diet
The Glycemic Index Foundation offers advice on how to incorporate low-GI foods into an everyday diet plan. Pile vegetables and salad on half your plate, and cut back on potatoes, replacing them with corn, beans or starchy vegetables such as sweet potato and yams. It also recommends replacing white and whole meal breads with a grainy variety, and refined cereals with oats or natural muesli. Include a lean protein source with each meal such as lean meat, low-fat yogurt or cheese, seafood, legumes or tofu. Vinegar, lemon juice and dried or fresh herbs give food extra flavor, so use them liberally on all dishes, including desserts. Finally, portion control will allow you to enjoy all foods, even occasionally those with a higher Glycemic Index.
